CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
– Glute / Hip
– Hip / Groin
– Calf
2 Rounds of:
5 Clean Pulls (Triple Ext.) 20/15kg
5 Front Squat
5 Cleans
Weightlifting
Complex – 3xClean 3xFront Squat (1-1-1-1-1 w/ 4 Minute Clock)
3xClean 3xFront Squat
Metcon
Metcon (Time)
3 Rounds for Time
3 Muscle Ups (Jumping MU)
5 HSPU (Box Pike)
7 Pull-ups (Jumping C2B)
9 Press-ups
50 DU / 150 Singles